Måndag
EMOM 8 min
A) 2-6 Strict pull-ups
B) 30s Hollow flutterkicks/flutterkicks
AMRAP 4 min
4 Ball over shoulder
8 Pistols
Rest 2 min
AMRAP 4 min
4 Heavy 1-arm DB hang clean and jerk
8 Wallballs
Rest 2 min
AMRAP 4 min
4 Heavy KB snatch
8 Goblet squats
Tisdag
EMOM 9 min
1 Power clean + 4 Front rack lunges
Rest 2 min
EMOM 9 min
1 Power snatch + 4 Ovearhead lunges
AMRAP 4 min
4 Lateral burpees over DB
8 DB snatch
Onsdag
EMOM 5 min
3-6 Rope pull-ups
AMRAP 20 min*
50 KB Swing
40 DB Thrusters
30 HSPU
20 DB Burpee
10 Pistols
*30 DU after each movement
Torsdag
EMOM 12 min
A) 6 Deadlifts
B) 3 Ball over shoulder
”Big Nickan 30”
For time (Cap 12 min)
30 Wallballs
30 DB Power cleans
30 Burpee box jump over
30 DB Power cleans
30 Wallballs
Fredag
EMOM 16 min
A) 1-2 Wall walks
B) 20-30s L-sit/Support hold
C) 5 Strict HSPU
D) 30s Front rack hold
AMRAP 7 min
5 Toes to bar
4 Chest to bar/Pull-ups
3 Hang squat clean
2 Front squats
1 Shoulder to overhead
Lördag
In teams of two
AMRAP 10 min
8 Box jumps (each)
20 Sync DB thrusters
20 Sync 1-arm DB hang clean and jerk
Rest 3 min
AMRAP 10 min
8 Box jumps (each)
20 Sync DB deadlifts
20 Sync DB snatch
Söndag
6 min work on weakness
For time (Cap 25 min)
50 Back squats
40 Pull-ups
30 Shoulder to overhead
50 Front squats
40 Pull-ups
30 Shoulder to overhead
50 Overhead squats
40 Pull-ups
30 Shoulder to overhead
Same weight on squats and STOH. Easier weight each round.